If you’ve been following the recent articles on sprinting then you have been exposed to some damn good info. Also if you know me, this happens to be my favorite time of year.

Track and field is one of my favorite sports.

It amazes me how the human body works as a unit to perform specific movements. In sport we all know that speed is very important. Wining and loosing can be separated by this one skill. With all the things you have been learning I thought it would be kick ass to talk about resisted sprints.

The easiest way to explain this is to think about running with hiking boots on. After a period of time and some sore feet take them off and run barefoot. I guarantee you’ll feel and be a bit faster. The purpose of resisted sprints is to improve on the drive or acceleration phase.

In any sport I want my athletes to reach maximum velocity as fast as possible. This tool helps do just that. In the video you’re going to see me go through a quick warm up which consist of a variety of movements and then into the sleds.

When you watch the vid notice my head and how I need to lower just a bit. I also focus on good arm action. Coaching this is telling the athlete hands move ear to pocket. Often times after viewing my own videos I see what I need to improve on.

There are always improvements to be made. You have to stress technique when you coach. It’s critical for the athlete. Stay tuned for part 2.

1a) acceleration sprints-Forward 10 yards x 5

2a) lateral left and right side shuffle 10 yards x3

3a) back peddle sprints 10 yards x5

4a) Body weight pushes 3 x max reps

5a) Body weight pulls 3 x max reps

6a) abdominal movement 3 x 15

Stay Forged Strong!

-Joe-

Heart Of A Champion

Ok-

Lets Talk about how the youth today is going through an epidemic of physical inactivity which we all know turns into obesity. One of the biggest mistakes a person can do is to decide to become inactive.

This one decision alone can have deterimental side effects on the nerological system of the young adults body. It can also cause decrease mood, disease, decrease energy, loss of sleep and more. Enough with the negative lets look at some of the poitive benefits of exercise.

1a) Weight control

2a) Bone building

3a) Cardiovascual protection

4a) Mental health benefits

These are just a few among the many benefits that exercise has on a young person. Hell! not just the young, but everyone. Lets take this a step further though.

Exercise is good, but we want more. Trav and I are specialist when it comes to improving athletic performance. In our humble opinion we train everyone as if they were an athlete. Athlete- a person who is trained or skilled in exercises or games requiring physical strength, agility, or stamina.

Take a look at what an atheltes body looks like compared to others. I’ll let you decide what’s more benifical for human movment. The photograph at the top is a pic of one of our young wreslters.

He has the heart of a lion and strives to be a champion. You’ll see what I mean in a later post. You’ll see one of his workouts below. You are what you think Griff. Keep it up! 

1a) Sand bag clean and press 5x 5

2a) kb lunges length of gym down back 3x

3a) Bw push ups 3-4 sub max reps

3b) Bw pull ups 3-4 sub max reps

4a) back ext 3x 15

4b) Abs 3x 15

5a) Sled work 3-4x 100 feet

Stay Forged Strong!

-Joe-

Recently we had one of our athletes compete in some throwing events in Iowa. This dude took 1st in the shot as well in Javelin. He ended up taking 3rd overall in the discus.

Overall we were proud of his accomplishmets over the weekend. Andrew is one of our beast’s in the gym. He works his ass off and gets rewarded for doing it. He also had this to say.

Andrew says,

“I haven’t thrown in 3 years so learning to use my body better with you guys helped a TON. I didn’t think I used my hips like I should have in college.

I told you that when we first started. After training with you I applied it to my throws and it obviously worked! There’s NO way you should be able to bounce back like that without having it transfer from some other place,

like your kettlebells, tire flips, etc. I’m going to actually start practicing and see what I can do. You don’t even have to know the skill specifics about different sports, but what you KNOW is how your athletes bodies work.

 That’s obvious to me. You guys are going to create some mutants REAL soon!”

BEAST!

                                                                             Good Job Andrew- Stay Forged Strong!!!

We rolled by Bennington High School the other day and got in front of some eager wrestlers wanting to kick some major ace!  We took these boys through one of our general workouts.  It was a huge difference for these guys to say the least but they had fun!

What I love about wrestlers in general, especially these kids, is that they love to work out!  If you’re a wrestler and hate to get sweaty, dirty, or even bloody, you’re in the wrong sport!

Man it makes me miss the days where I was wrestling!  I gave my heart and soul to the sport.  I would love to get just one more match in!  What I wouldn’t do…  You may be seeing me in some open tourney’s come this spring!!  Ha Ha!  I’ll have to get some new wrestling kicks and I doubt my old AAU singlet fits anymore!  We’ll see… -Travis

Now, back to our little trip….    These kids got after it!  A lot of the exercises we took them thru were new ones for these guys but they listened, learned, and put in 110% effort and we love and respect that to the highest degree!  We hope to continue to work with these boys further on down the road.

Expect to see some of these dudes from Bennington High killing it this coming year!  Hopefully they can land another team state championship!   Other class B schools in NE, watchout!  There may be some state champs on the team as well!  Either way, we got their backs!

Check out the a few of the highlights of our first encounter with these dudes ===>   Bennington High School Wrestlers

Until next time,

Get Forged Strong!

Boy it’s been a crazy weekend!

I just got back from Louisville, KY at Bootcamp, Bootcamp, where I met up with lots of other fitness pros that came from around the country and world.

I was stoked! I met up with a pal  Zach Even-Esh and met and made some more new pals likes Jason C Brown and Pamela MacElree, who are two of the most sought out kettlebell gurus in the country.    I also met some other really inspirational people as well!

Overall it was a great weekend but, I couldn’t just travel to Louisville and hang with a ton of the biggest boot camp owners and fitness pro’s in the world without repping The Forged Athlete!

On the last day of the seminar, TRX had a “40-40” challenge which is 40 atomic push ups with a min rest in between then immediately 40 reclined rows.  I was able to complete the task and win myself a brand spanking new TRX!  I’m thrilled!  It’s in the mail as I write this now!

The TRX in my opinion is one of the best pieces of equipment to train one to get strong as heck with simple “suspended” bodyweight exercises.  I also feel it’s one of the best ways to train your core to build a solid mid section as well.  The exercise options and difficulty levels you can bring yourself to with the TRX are endless.  Besides a good pair of Olympic rings, the TRX is by far, the best bodyweight training system out there.

Which reminds me to let you all in on some really cool info about what’s going to be taking place in a few months. The Forged Athlete will be holding TRX “Underground” Suspension Training Boot Camps.  These camps will rip you up, BIG TIME!   You’ll build crazy strength, power, loads of new muscle, and of course, help increase insane amounts of athletic ability.

In the mean time, check me out tearing up this “40-40” challenge.  I should’ve turned it into a “50-50” challenge.  Ha Ha!  Next time…

Get Forged Strong!

TRX 40-40 Challenge Forged Style

I wanted to let everyone that reads this blog know that its GO TIME!

The Forged Athlete is in FULL EFFECT

We will be having a Secrets of Strength Bodyweight Seminar this weekend JUNE 28th at 11am. If you live around the Omaha area feel FREE to come!

Anyone who wants to attend can for FREE! Come learn from Joe and myself all about how to use your body to get strong as heck!

Here’s some more details:

What you will discover WHEN you come:
•5 Bodyweight Training Secrets to Increasing your overall Power and Speed
•The one exercise YOU should be doing but YOU probably don’t ever do to increase overall bodyweight strength and power!
•How to instantly increase your 1st Step Explosiveness with this one move!!!
•The 3 Key Movements to building an unbreakable athlete
•How to actively use muscles you probably never use to increase speed and power
Come learn these key points and secrets plus much more!

All you need to do to attend this FREE Secrets of Bodyweight Strength Seminar is call and reserve your spot NOW – Contact Travis at 402-984-0791 NOW
There are only 20 spots available for this exclusive FREE seminar!

Location will remain a SECRET – only those who take action and call to reserve your spot will find out the secret location of the camp.

Check out this new video of Joe and I training at the track – there’s just a few exercises we use to get strong from bodyweight training.

bodyweight training

Stay Forged Strong